From Friendsgiving feasts to Christmas cookie swaps, nothing helps ring in the holiday season quite like a delish plate of food. But all that gathering ‘n’ grazing is often served up with a hefty side of food guilt (aka feeling bad about what you’re eating).
Thanks to social media and diet culture, the pressure to “watch what you eat” around this time of year can feel especially loud. But it doesn’t have to ruin your vibe—or your upcoming Thanksgiving menu.
What is food guilt?
Food guilt is that nagging feeling that pops up when you think you’ve eaten too much or eaten something unhealthy. And around the holidays—the season of comfort food—that feeling can hit extra hard. But while food guilt is common, it can seriously impact your relationship with eating in the long run (and not in a good way.)
Reframe your mindset
First way to nip food negativity in the bud? By reminding yourself that these foods aren’t showing up on your table every Tuesday night—they’re treats you can (and should!) enjoy occasionally.
When you feel a bad thought creeping in (“Ugh, these mashed potatoes are loaded with cream and butter”), tell yourself that it’s OK to indulge during celebrations. Especially if you eat relatively healthy the rest of the year (think: lots of fruits, veggies and whole grains), a handful of heavy meals aren’t going to derail your nutrition goals.
Stay present at the table
If anxious thoughts are still swirling, try and bring yourself back to the moment: your uncle’s cringey jokes at the Thanksgiving table, the jazzy Hanukkah Spotify playlist your sister curated or the gorg Christmas tablescape. Replacing not-so-nice thoughts with a happy distraction is a good way to stay present.
Remember that food brings people together
Maybe you and your Gran always bake caramel apple pies every November. Or you have an annual Christmas cookie-decorating contest with your besties. Those traditions matter—and thinking of food as a memory you make with someone you love? That’s a surefire way to enjoy what you’re eating.
Reach out for help if you need it
If food guilt is starting to feel constant, overwhelming or like it’s controlling what or how you eat, you should talk to a trusted adult (like a parent, counselor or doctor). Saying something like “I’ve been feeling worried about food lately, and I don’t know how to handle it” is a good place to start. They can help connect you with the help you need to feel good about eating again—for both the holiday season and beyond.
Need more advice? Check these out:
💖 “Dear Carol, I’m terribly stressed and feel like I have nobody to talk to”
💖 Having a bad day? Here’s how to deal
💖 Your quick and easy guide to feeling good on your cycle
Top and slider image: @jordyn_lenae
Body image: @its.pamf
